Tips for Adaptation

Cortisol Tamers

Flaxseed powder (not oil) contains plant lignans and essential fatty acids that reduce the level of cortisol produced in a stressful situation as well as reducing overall inflammation. Two tablespoons a day of ground (best in coffee grinder), organic flaxseeds on salads, cereals or smoothies is an effective dose.

Another major nutrient that affects the feedback in the brain to cortisol levels, therefore normalizing them, is cold-water fish oil, or EPA-DHA. Researchers have found that between 2 and 4 grams of high quality pure EPA-DHA is needed to reduce excess cortisol production. Make sure the oil is free from contaminants such as PCB’s that essentially undo any good the EPA-DHA might do.

To make these critical botanicals and nutrients easily available I have combined the most important of them in a four-pill pack, the Cortisol Control Formula, which is available through www.MossCenterforIntegrativeMedicine.com. (See section on Dr. Moss’ Cortisol Control Formula for details about all the ingredients in this groundbreaking formula for cortisol regulation, weight management and improved energy.)

Detoxification

How do you know if you will benefit from doing a detoxification program? Following are common symptoms of inadequate detoxification. If you have more than 2 of these consider the detoxification program (Phase One of the diet) described in the The Adaptation Diet.

Soluble Fiber

Increasing soluble fiber has many benefits including better transit time in the gut and release of more toxins. However, the two most important benefits of soluble fiber might be improved gut bacterial balance and higher levels of the fatty acid butyrate. (This is discussed in detail in Chapter 9.)

Following is a list of foods that are rich in soluble fiber:

legumes including beans, split peas and lentils

oats, rye, barley, chia seeds

prunes, plums, berries, apples

broccoli, carrots, artichokes

root vegetables like sweet potatoes, yams, rutabaga

psyllium seed husks and flaxseeds

almonds, walnuts and other nuts

Sample Menu

Following is a sample menu that puts into practice the key points of The Adaptation Diet to optimize weight and improve adaptation.

Place eggplant on a baking sheet and sprinkle with 1 teaspoon salt; let stand for 30 minutes. Rinse and pat dry. Heat 3 tablespoons oil in a nonstick skillet over medium-high heat. Add the eggplant, squash, and bell pepper. Cook, stirring, until the vegetables are soft, 8–10 minutes. Transfer to a large bowl. Add the remaining 1 teaspoon oil to the pan. Add tomatoes, garlic, cinnamon, sugar, the remaining ½ teaspoon salt, and pepper. Cook, stirring, until the tomatoes begin to break down, 3–5 minutes. Add to the bowl with the eggplant mixture, and stir to combine. Cool to room temperature before serving for the best flavor.

Roasted Root Vegetables with Chermoula

¼ cup extra-virgin olive oil

3 cloves garlic, minced

2 teaspoons paprika, preferably sweet Hungarian

2 teaspoons ground cumin

1 teaspoon salt

1 medium baking potato, peeled and cut into 1-inch chunks

1 medium sweet potato, peeled and cut into 1-inch chunks

1 medium turnip, peeled and cut into 1-inch chunks

1 medium rutabaga, peeled and cut into 1-inch chunks

2 medium carrots, cut into ½-inch slices

8 ounces butternut squash, peeled, seeded, and cut into 1-inch chunks

(Serves 6)

Preheat oven to 425°. Place oil, garlic, paprika, cumin, and salt in a food processor or blender and pulse or blend until smooth. Place potato, sweet potato, turnip, rutabaga, carrots, and squash in a roasting pan large enough to accommodate the pieces in a single layer. Toss with the spiced oil mixture until well combined. Roast the vegetables, stirring once or twice, until tender, 45–50 minutes.

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